Wednesday 10.26

ksrunr · Oct 26, 2011

Morning all.
 
10 moh this morning. 2 mi warmup; 3 X 1mile at estimated 1/2 mp w/ 1/2mile recoveries; 4 mile ez running.
Est. goal of 6:30 miles. actual 6:25, 27; 50. Last one 75% was uphill and dog chasing.

so I'm pretty satisfied with the run. Ez running rest of the week.
 
Suppose to drop into the 50's for lows for a couple days. Sure will enjoy that reprieve.
 
What's up?

ripvanracer · Oct 26, 2011

Nice workout KS this morning and Bob yesterday.
 
I hammered out a hard eliptical workout last night going tempo effort for an hour. Got the heartrate up to about 95% max.
Legs still a little sore from sundays race but much better this morning. Massage therapy this afternoon so I'll take the day off from working out.

Hemerocallus · Oct 26, 2011

Mornin' KS and Rip! Greta workout, KS!
 
HF, I'm planning on taking another crack at the 50K at Sulphur Springs at the end of May, assuming training goes OK and nothing unforeseen happens. I DNF'd the last one with a mild tear to the soleus near the 30K point. The course is muddy and has lots of rolling hills, but isn't overly technical.... perfect for a first timer.
 
3 TM progression miles in the work gym.
Need to get in lots of fluids and calories before giving blood at lunch. Would have put it off until after this weekend's race, but the clinic is coming to the office. No matter..... just doing the Mad Dog Scramble for fun anyway!
 
Have a good day, everyone!

roly · Oct 26, 2011

Morning all,
 
Never did get to run in Chicago last week. Ended up in the burbs in an industriel parck with lots of road work going on.
 
Did get in a few nice runs in last few days at 5 am in the dark,
 
Hemerocallus, I thought of doing Sulfer Spring a few years back but it never happend. I am thinking of trying the Iron Legs in Alberta next August if I don't get myself injured again.

Hemerocallus · Oct 26, 2011

Iron Legs, eh, Roly? That's a 50 miler, no? G/L!
 
Sulfur Springs is a sentimental favourite for me.... I ran X-country on those trails in HS, and won my AG in the 10K a few years ago. Plus, the timing is perfect from a weather and training perspective.

roly · Oct 26, 2011

Yes it's a 50 miler and I plan on getting my moneys worth by using up as much of the allowed 16 hours cut off time. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif" style="width:16px;height:16px;">

evanflein · Oct 26, 2011

Roly's avatar reminds me of a mammogram film... <img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">
 
Very nice run on the 'mill, Bob. I'll be doing something similar but probably far less impressive tonight after work.
 
We have a winter weather advisory here today. Heh. Imagine that. Winter weather in interior Alaska in late October. Go figure. <img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif">
 
I just don't know how Rip does those long elliptical workouts. I did over half hour on the thing (4 miles in 32:17) on Monday and was just dying for the workout to end. Figured I had time, and wasn't running so picked 4 miles for some dumb reason. Yesterday I RAL on the snowy trail behind campus, about 15-25 seconds per mile slower than a similar effort on dry trail. Gotta recalibrate my expectations again, do it every fall. Just can't run as easy when there's snow and ice out there. Since it's snowing all day today, and will most of the night, I'll just hit the treadmill in the garage after work.
 
Thinking about White Rock on Dec. 4... but very tentative at this point. It's all a matter of logistics, really.

ksrunr · Oct 26, 2011

EF - Whiterock is on my bucket list; maybe if and when I retire or get more vacation time. Have many friends who have run it and all are positive about. Roly's avatar does not remind me of a mammogram. It reminds me of the sculpture Ray's mom made on "Everybody loves Raymond"! <img alt="confused5.gif" src="http://files.kickrunners.com/smilies/confused5.gif" style="width:15px;height:15px;">

tomwhite · Oct 26, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by evanflein <a href="/t/75531/wednesday-10-26#post_2017813"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> Roly's avatar reminds me of a mammogram film.<img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">
<img alt="rolleyes.gif" src="http://files.kickrunners.com/smilies/rolleyes.gif">
 
</div>
</div>
 

..probably not what he was going for.....
 
=========
 
............90min hiking,,,,,,,,,leg hurt on the way back from the PAVED part of the trail
<a class="spoiler-link H-spoiler-toggle" href="#">Warning: Spoiler! (Click to show)</a><div class="spoiler-hidden">
...I'm such a Wuss....
</div>
 
luckily
a 34min poolrun fixed it.
 
Water is GoodStuff
 
....................good running guys.....

Fortunate One · Oct 26, 2011

Yeah, Roly, what is that? An apricot? Like Erika, I can't seem to get the hang of the elliptical--my pace and HR never get very high. Maybe I should try it for an hour??? I'm guessing that Rip's machine required quite a wipe-down afterwards.
 
I have been spinning since I heard from the Ortho that runnng was not recommended. On Monday I got the okay to run, but just not too far. 4 M on the TM this morning. I have arthroscopic surgery scheduled for early December to deal with my meniscus tear. The temptation is to do a Half (not all out) in November when some running buddies finish their 50th state. That's not too far, is it?

roly · Oct 26, 2011

Full moon through a kaleidoscope.

Hemerocallus · Oct 26, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Roly <a href="/t/75531/wednesday-10-26#post_2017819"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> Full moon through a kaleidoscope.
</div>
</div>
 Gee, I was thinking "full moon" <img alt="bootyshake.gif" src="http://files.kickrunners.com/smilies/bootyshake.gif">!
<img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif">
 
Glad to hear you can run a bit and that the surgery is soon, FO!

tomwhite · Oct 26, 2011

...I was thinking
Jackie Gleason picking up a nickel......

BobTheNerd · Oct 26, 2011

Yet another awesome race, Rip. I'll bet those big elliptical workouts helped build endurance for those steep segments.
Looks like a full moon to me too.
 
Today I just barely had time to squeeze in a workout, but because I don't want to lose momentum even a short workout is better than none. 20 minutes light on the elliptical, 30 minutes on treadmill.

evanflein · Oct 26, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by tomwhite <a href="/t/75531/wednesday-10-26#post_2017824"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> ...I was thinking
Jackie Gleason picking up a nickel......
</div>
</div>
 <img alt="laughing4.gif" src="http://files.kickrunners.com/smilies/laughing4.gif">
 
2.7 miles elliptical, 20 minutes weights. I'm adding leg weights back into the rotation since I pretty much don't do them at all during peak running season. Hope it doesn't affect my run tonight...
 
Well there now, FO, that doesn't sound as bad as you were thinking earlier, right? I seem to recall you just about ready to give up running entirely.

roly · Oct 27, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by tomwhite <a href="/t/75531/wednesday-10-26#post_2017824"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style=""></a> ...I was thinking
Jackie Gleason picking up a nickel......
</div>
</div>
 <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> That brings a whole new meaning to " to the moon Alice"

ripvanracer · Oct 27, 2011

Thanks Bob I sweat so much doing those eliptical workouts, it makes the runs seem easy. I've noticed the higher the resistence, the higher you can get your heartrate.
I got two good workouts in the last couple days when my legs were way too sore if I had to run.

Wednesday 10.26

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